Introduction: Krispy Kale Chips!
And there is nothing I love more than a healthy snack.
Kale sounds frightening, but don't let the greenness scare you off from this amazing snack. Kale is NOT kelp :) It grows from the land, not in the ocean. Kale is known to help lower your cholesterol and prevent cancer. The fiber in kale binds bile acids which help lower blood cholesterol levels and reduce the risk of heart disease. (Potato chips do the opposite :o!)
One cup of kale contains:
- 36 calories
- 5 grams of fiber
- 15% of the daily requirement of calcium and vitamin B6 (pyridoxine)
- 40% of magnesium
- 260% of vitamin A
- 170% of vitamin C
- 1,020% of vitamin K
It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. (READ: Great for vegetarians who don't get enough "red meat"!)
The olive oil and salt trick your tastebuds into thinking this is junk food. You can eat the whole tray and feel stoked about it!
Step 1: Remove the Stems
- Preheat the oven to 350 F.
Many grocery stores today are carrying this bag of kale, which makes preparing Krispy Kale Chips! that much easier. If you can't find the bag, you can buy a "bunch" of kale and chop it up yourself, just like you would chop up a "bunch" of lettuce.
You'll want to use as much kale as you are planning on eating. I used about half a pound, or a quarter of the 2 pound bag. Keep in mind that the kale will reduce by about half (see pictures)
- Pick through the kale and tear off any thick stems. This should only take a minute or so.
Let's talk about money for a moment. If I can make 4-5 batches of kale chips from one bag of kale, then that makes each bag of chips cost about $0.55-$0.70. (This assumes initial investment of seasonings and spices).
One bag of dorito's cost about $4.00. 4-5 bags of doritos cost about $20.
One bag of Kroger (store) brand potato chips (on sale) cost $1.00. 4-5 bags cost about $4-5.
Kale chips, made from "scratch", are just the better bang for your buck.
Step 2: Season Your Kale
To season, you simply toss in the seasonings and massage them or toss with a spoon. These were seasoned with sea salt and cracked pepper, but feel free to take inspiration from any of your favorite chip flavors.
Some other tasty options:
- lemon juice, salt and nutritional yeast
- parmesan and garlic
- sea salt and vinegar (they make a powder form of this that you can find in the section with the spices)
- wasabi powder and soy sauce
- ranch (using the powdered packets meant for dips)
Step 3: Bake
Spread evenly over a baking sheet. It's okay if they are overlapping or stacked, but just make sure it is as evenly placed as possible. They will cook down.
Put them in the oven and set a timer for about 13 minutes. (For crispier chips, cook for longer). About halfway through, use some tongs or a spatula to stir them around.
Enjoy this healthy, easy snack!!! :)